Over the past couple of months, I have started to really pay attention to everything I put in my body. As an athlete, I was constantly taking medicine and other things I was given to get rid of aches, pain and honestly just frustration. Many of these issues I thought were from the impact and overuse of my body, but some of these issues stemmed from a lack of proper nutrients. Until recently, I had never created a routine of consistently taking vitamins and was not aware of the insane benefits that they provide.

Vitamins and minerals simply have the power to totally change your body, mindset and allows you to function properly. Vitamin deficiency can lead to health issues such as muscle pain, fatigue and tiredness, constantly getting sick, depression, acne and breakouts ext. the list in endless.

With so many vitamin brands and supplements out there in the media, it is hard and overwhelming to even process what you should we be taking. Below is a list of daily vitamins that I take every morning and have not only worked for me but have super good proven benefits.

Daily Vitamins:

Magnesium

For those of you who constantly feel overwhelmed and stressed, try adding some magnesium to your diet. Magnesium is an essential nutrient that helps the body maintain high energy levels. It is important for people who are active and workout because without it, your body will become irritable and tired. Magnesium also helps to control anxiety. It aids in nerve and muscle function, helps stabilize blood glucose levels and supports a healthy heart. Side effects of magnesium deficiency include anxiety, irritability, memory issues and fatigue. Although there are a few different ways you can take this, I take it as a powder called CALM which is a great way to absorb enough Calcium and Magnesium, and it tastes good!

Calcium

Although calciums main function if providing nutrients to build strong bones, it is also essential in protecting against sickness. After taking a blood test early this year, it showed that I was super deficient in Calcium. Over the past year I stopped eating dairy, which could be apart of it, so it’s super important for me to use supplements and vitamins to achieve the correct level that my body needs. Side effects of calcium deficiency include weak bones and teeth, muscle spasms, depression, brittle nails, and fatigue. As I mentioned above I take a supplement called CALM, and pour it in a glass of water every morning.

Vitamin D

The sunshine vitamin! Vitamin D plays a vital role in our health yet half the population is deficient! Although soaking up the sun does give you some of the nutrients you need, many times it is not enough. This can lead to symptoms such as back pain, fatigue, chronic muscle pain, depression, and getting sick. This vitamin also plays an essential role in calcium absorption, which is vital for strong bones. Vitamin D can be derived from the sun, but can also be consumed through food and vitamins.

Vitamin C

The power of this vitamin not only makes you feel good, but it boosts your immunity and fights off bacteria entering your body. It is essential your body has enough of this while fighting off a cold and helps prevent you from getting sick. Vitamin C is also essential for glowing skin, as it supports collagen production. This is one of the most important daily nutrients that should be taken every morning for overall better health.

Omega 3

Fatty acids are trending right now in our media, as people are consuming large amounts of salmon, nuts, and plant oils. There is a reason for this! Fatty acids are the building blocks for brain cells, this is because they bind to cell membranes and increase fluidity in the brain. It is basically one of the most important things you can feed your brain. Not only does it provide you with energy, but it also allows your skin and hair to flourish.

For weeks now I have been dying to make a yummy chicken curry. After scrolling through a million recipes I found this delicious Mango Chicken Curry Sauce. After a few tries and various substitutions, I came up with a great whole30 approved recipe, that is quick, healthy and tastes amazing.

Ingredients:

2 pounds of boneless chicken breasts

1 red bell pepper

1 yellow (or green) pepper

1 1/2 tablespoon olive oil

Lime slices

Chopped cilantro

Quinoa or rice *optional*

Chopped Cashews *optional*

Coconut Mango Curry Sauce

113.5 oz. cancoconut milk

1 cup chopped mango

1 cup mild salsa verde

1/2teaspoonsmoked paprika

1/2teaspoonchili powder

1teaspoonground cumin

1/2teaspoonsalt

3 tablespoons coconut sugar *optional*

Instructions:

Prep

Slice the bell peppers into even strips

Cut chicken breast into medium-sized cubes

Cooking:

In a large skillet, add olive oil and let it heat up. Next, add in the chicken and cover the pan with a lid until the chicken is almost completely cooked. While the chicken finishes cooking, add in sliced bell peppers and let them saute for 4-5 minutes.

Sauce: Add all the ingredients [above] of the Mango Curry sauce into a blender and blend until smooth. According to your liking, try the sauce and add coconut sugar to sweeten. I suggest 2-3 tablespoons.

Add quinoa to boiling water and let it cook until ready to serve.

Pour the finished mango sauce over the chicken and bell peppers and let it simmer. The consistency of the sauce should change into a smooth layer. Mix. If the sauce is not sweet enough, add another tablespoon of coconut sugar and mix thoroughly.

Add a few scoops of cooked quinoa into a bowl and pour the chicken mango curry overtop. Finish it off with chopped cilantro, cut up cashews and slices of lime.

Traveling to Spain anytime soon? Not only will the sites and the great weather amaze you, but you are in for an even bigger treat when it comes to food. Whether you are looking for a Michelin star restaurant or some cheap tapas, Barcelona has it all. Each region of Spain is known for its specialty of food, so don’t leave without trying it all. Here is a list of the top 8 foods that you must try in Spain.

Paella

No Spain vacation is complete without trying a fresh plate of paella. This rice and seafood dish is the number one food that Barcelona is known for and can be found at most major restaurants. They also offer chicken paella or strictly vegetables if you are a vegetarian! If you want to taste the best, here is a guide to the best Paella in Barcelona.

Tapas

When arriving in Spain, tapas and sangria should be the first meal you sit down to. If you don’t know what they are, tapas are small dishes of food that are typically served with drinks. They are the most common Spanish meal and can be found in every city across the country. The best way to get a real feel for Spain is to come hungry and order a lot! The plates are small and super cheap so make sure you order a few!

Patatas Bravas

This dish is very common in tapas bars and goes very well with a cold beer. Patatas bravas are cut up cubed potatoes that are baked in oil to give them the perfect crunch. They are then topped off with spicy tomato sauce. These are one of the most commonly ordered tapas, and you can taste why.

Jamón

Jamón is a classic piece of the Spanish diet. If you are unsure what this is, think prosciutto but half the price and just as good. This dish is served in every tapas bar and can be paired with bread, cheese or a piece of melon (my fav). Restaurants and stands also offer to-go cups of Jamón and cheese, so make sure to grab one as you explore the city.

Pa amb Tomaquet

Pa amb Tomaquet, a staple part of the Spanish diet. If you’re a fan of bruschetta, this is a good choice for you. You will find this in every restaurant as it is hands down one of the most popular foods in Spain. This dish varies a bit between restaurants but it consists of baked bread, tomatoes and olive oil. So yummy.

Tortilla De Patatas

These Spanish omelets are found all throughout Spain and are made from egg, potato, onion, garlic, and olive oil. They are many times served cold as an appetizer, but are even better when they are hot. It’s super delicious and is a must try. These can be found at most tapas restaurants!

Olive Oil

You have never really tasted olive oil until you come to Spain. This is pretty much used in every form of cooking but tastes even better with just a piece of bread. All throughout the city you can find stores that offer premium olive oil. This is personally one of my favorite foods in Barcelona and you absolutely cannot look it over.

Sangria

Your Spanish vacation doesn’t really begin until you order a pitcher or two of sangria. This sweet alcoholic beverage is filled with red wine and fruit and brandy… what could be better? Pretty much every restaurant will offer this drink, in many different forms too! Although it is not super common among locals, is it essential for people coming through.

I mean if you’re in London for the weekend; obviously you have to eat cake for breakfast at least once. On our second morning in the city, we made our way across town to the infamous Peggy Porschen Cake Shop. As we approached the bakery, it was very clear this place was designed for an Instagram influencer.

It’s about a five minute stop for Victoria Station, and incredibly easy to spot. As you approach, girls are lined up outside waiting to take pictures. The pink ambiance and flowers are designed to perfection. I visited during the last weekend of January, so the shop was already set up and ready for Valentines Day. Everything in the bakery is incredibly picturesque, almost like a dream. Pink lush cupcakes, heart-shaped cookies, and amazing designed cakes.

The downside- the cake is honestly not spectacular. We ordered one slice of vanilla cloud cake and a second piece of dark chocolate truffle cake. In most situations, I am more of a vanilla type of girl, but the chocolate truffle cake was MUCH better. We also ordered pink champagne, cupcakes, coffee, tea, and a hot chocolate. The hot chocolate was easily the best thing we ordered. We’re talking a huge cup of warm, rich, dark hot chocolate. Yum.

Although I was not impressed by the food, I would totally recommend this place for the atmosphere. I would suggest arriving somewhat early to avoid the hectic Instagram frenzy. We got there at about 11 and it was just starting to get packed (and it was a weekday.)

Lastly, be prepared to pay for the ambiance… because it is not cheap. My hot chocolate was like 8 US dollars, so as a college student, that’s quite a lot. We got a very cute table outside and was entertained by the photo-shoots happening before us. Some people came with tripods, took pictures and left without buying anything. Hahaha I’m not sure I would stoop to that level, but that is also an option.

So next time you’re in London and need a cute Instagram picture, this is your place.